boost testosterone by weight training
Boost Testosterone with Weight Training:
A Comprehensive Guide
Testosterone is the key hormone that drives many physiological processes in the human body, especially in men. It plays a pivotal role in muscle development, bone density, energy levels, libido, and overall vitality.
While aging and other factors can cause testosterone levels to decline, weight training is a scientifically backed strategy to naturally boost testosterone levels.
This in-depth guide will explore how weight training impacts testosterone, effective training methods, and complementary practices to optimise your hormonal health.
Understanding Testosterone
What Is Testosterone?
Testosterone is a steroid hormone primarily produced in the testes in men and in smaller amounts in the ovaries and adrenal glands in women. It’s part of the androgen family and is responsible for male secondary sexual characteristics, such as increased muscle mass, body hair, and a deeper voice. In women, it contributes to bone strength, libido, and overall hormonal balance.
Why Is Testosterone Important?
Testosterone is essential for:
Muscle Growth: It stimulates protein synthesis and increases muscle fiber size.
Bone Density: It supports bone strength, reducing the risk of fractures.
Energy Levels: Low testosterone can lead to fatigue and reduced stamina.
Libido and Sexual Function: It plays a crucial role in maintaining a healthy libido and erectile function.
Mood Regulation: Adequate testosterone levels help maintain a positive mood and reduce the risk of depression.
Factors Influencing Testosterone Levels
Several factors can impact testosterone levels, including:
Age: Levels typically decline after age 30.
Diet: Nutrient deficiencies can impair testosterone production.
Sleep: Poor sleep quality or insufficient sleep can lower testosterone.
Stress: Chronic stress elevates cortisol, which suppresses testosterone.
Physical Activity: Sedentary lifestyles can contribute to hormonal imbalances.
The Link Between Weight Training and Testosterone
How Weight Training Boosts Testosterone
Weight training, particularly resistance exercises, has been shown to increase testosterone production through:
Activation of Large Muscle Groups: Exercises like squats and deadlifts engage multiple muscle groups, triggering a greater hormonal response.
High-Intensity Effort: Intense workouts stimulate the endocrine system to release more testosterone.
Muscle Repair and Growth: The process of breaking down and rebuilding muscle fibers prompts increased testosterone production.
The Science Behind It
Research has consistently demonstrated that resistance training acutely increases testosterone levels. This spike occurs shortly after exercise and is influenced by factors such as exercise intensity, volume, rest intervals, and the size of the muscle groups targeted.
A 2018 study published in the Journal of Strength and Conditioning Research found that compound movements like squats and deadlifts elicited significantly higher testosterone responses compared to isolation exercises. Additionally, workouts with shorter rest periods and higher volumes led to greater hormonal surges.
The Best Weight Training Strategies for Boosting Testosterone
1. Focus on Compound Exercises
Compound movements recruit multiple muscle groups and joints, maximizing the hormonal response. Examples include:
Squats
Deadlifts
Bench Press
Pull-Ups
Rows
2. Train at High Intensity
High-intensity training stimulates a greater release of testosterone. Aim for 75-90% of your one-rep max (1RM) for optimal results.
Example Workout Plan:
Squats: 4 sets of 6 reps at 80% 1RM
Deadlifts: 4 sets of 5 reps at 85% 1RM
Bench Press: 3 sets of 8 reps at 75% 1RM
Pull-Ups: 3 sets to failure
Rows: 4 sets of 6 reps at 80% 1RM
3. Optimise Rest Periods
Shorter rest periods (60-90 seconds) between sets can elevate testosterone levels while maintaining workout intensity. However, for heavier lifts, rest periods of up to 3 minutes may be necessary to sustain performance.
4. Prioritise Progressive Overload
Gradually increasing the weight, volume, or intensity of your workouts ensures continuous muscle adaptation and testosterone stimulation.
5. Incorporate Leg Workouts
Leg exercises like squats and lunges are particularly effective at boosting testosterone due to the large muscle groups involved.
Complementary Strategies to Enhance Testosterone
Nutrition
Your diet plays a crucial role in supporting testosterone production. Key nutrients include:
Zinc: Found in oysters, beef, and pumpkin seeds.
Vitamin D: Sourced from sunlight, fatty fish, and fortified foods.
Healthy Fats: Include avocados, nuts, and olive oil.
Protein: Lean meats, eggs, and legumes support muscle repair and hormonal balance.
Carbohydrates: Provide energy for intense workouts and prevent cortisol spikes.
Sleep and Recovery
Adequate sleep is critical for testosterone production. Aim for 7-9 hours of quality sleep per night to support recovery and optimize hormonal health.
Stress Management
Chronic stress elevates cortisol, which suppresses testosterone. Incorporate stress-reducing activities such as meditation, yoga, or mindfulness practices into your routine.
Supplementation
While a balanced diet should be your primary source of nutrients, supplements can help fill gaps:
Zinc and Magnesium: Support testosterone production.
Vitamin D3: Enhances testosterone levels in deficient individuals.
Creatine: Boosts strength and testosterone indirectly through improved performance.
Ashwagandha: An adaptogen shown to reduce cortisol and improve testosterone levels.
Avoid Overtraining
Excessive training without sufficient recovery can lower testosterone levels. Ensure your workout program includes rest days and lighter recovery sessions.
Building a Testosterone-Boosting Routine
Weekly Training Plan Example
Day Focus Example Exercises
Monday: Lower Body Strength Squats, Deadlifts, Lunges, Calf Raises
Tuesday: Upper Body Push Bench Press, Overhead Press, Dips
Wednesday: Active Recovery/Rest Yoga, Stretching, Light Cardio
Thursday: Upper Body PullPull-Ups, Barbell Rows, Face Pulls
Friday: Full-Body Power Cleans, Snatches, Front Squats
Saturday: Core and Stability Plank Variations, Russian Twists, Hanging Leg Raises
Sunday: Rest Complete Recovery
Tracking Your Progress
Monitoring your testosterone-boosting journey can help you stay motivated and make necessary adjustments. Track:
Strength gains in key lifts.
Energy levels and mood.
Physical changes such as muscle growth and fat loss.
Hormonal health through regular blood tests if needed.
Conclusion
Boosting testosterone through weight training is a natural, effective, and sustainable approach to improving your overall health and performance. By focusing on compound movements, high intensity, proper nutrition, and recovery, you can optimise your hormonal balance and achieve lasting results. Commit to a disciplined training program, prioritise your well-being, and watch your testosterone levels and vitality soar to new heights!
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Honey Badger supplements
100% Male Focused Supplements for Weights & Dates
ENHANCE TESTOSTERONE | BUILD MUSCLE | MENTAL STRENGTH | REDUCE INFLAMMATION | BETTER SEX
MALE ONLY SUPPLEMENTS
LET’S FU*KING GO!
Natural supplements for enhancing testosterone and libido, combining cutting-edge science, rigorous research, and the time-tested wisdom of Ayurvedic and Asian medicine to create powerful, all-natural testosterone-supporting superfood blends. Our meticulously crafted formulas are designed to optimise testosterone levels, supercharge energy, and elevate overall male vitality. Whether you’re crushing intense workouts, excelling in your career, or striving for peak health, our clean, potent ingredients are engineered to fuel your performance—both in the gym and bedroom.
Because strong men don’t just survive—they create good times!
TESTOSTERONE & VIGOR
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TESTOSTERONE & VIGOR -
BACK IN STOCK
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BACK IN STOCK -
EVO-T_elite SUPERFOOD MIX
Testosterone & Vigour
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Ashwagandha_(KSM-66)
Horny Goat Weed
Maca Root
Shilajit_(Pure)
Beetroot
Cocoa
Pink Himalayan salt
Black Pepper
T4 Spartan Complex - Tribulus Terrestris, Ginger, Fenugreek
Suitable For
Vegan, Vegetarian
Storage
Store in a cool dry place. Re-seal after use.
Advisory Information
Food supplements are not intended to replace a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended usage. Keep out of reach of children.
Although every care has been taken to keep product information up to date on our website, please always read the information provided on product label or packaging before use.
The actual results of consuming dietary supplements may differ from those implied. Individuals may respond differently, and the suggested results presume appropriate nutrition and training plan. -
Unlock the Benefits of Male Vigor and Testosterone Support
Our formula combines nature’s most powerful ingredients, scientifically known to support testosterone levels, enhance vitality, and improve overall male performance*
Ashwagandha
Supports Testosterone Levels: Ashwagandha has been shown in studies to increase testosterone levels in men, particularly in those experiencing stress or infertility*
Reduces Stress: It lowers cortisol levels, which can have a negative impact on testosterone production and overall vitality*
Improves Muscle Strength: Promotes muscle growth and physical endurance by enhancing testosterone and reducing muscle recovery time*
Boosts Sperm Quality: Associated with improved sperm count and motility, which contributes to male fertility*
Horny Goat Weed
Increases Libido: Contains the active compound icariin, which enhances nitric oxide levels, promoting blood flow and sexual function*
Supports Erectile Function: Traditionally used to address erectile dysfunction by improving blood circulation*
Boosts Energy and Stamina: Often used to combat fatigue and increase overall vigor and vitality*
Regulates Hormones: May support healthy testosterone levels indirectly by improving energy and reducing stress*
Shilajit
Supports Testosterone Levels: Clinically shown to naturally increase total and free testosterone in healthy men, enhancing muscle growth, drive, and male vitality*
Enhances Energy Production: Rich in fulvic acid, Shilajit improves mitochondrial function, leading to greater physical energy, stamina, and reduced fatigue*
Improves Cognitive Function: Boosts mental clarity, focus, and memory by supporting brain health and reducing oxidative stress*
Boosts Libido & Fertility: Known as a powerful aphrodisiac, Shilajit improves sperm count, motility, and overall sexual performance in men*
Delivers Antioxidant Protection: Packed with fulvic acid and trace minerals that help combat oxidative damage and support anti-aging, immune health, and recovery*
Maca Root
Enhances Libido: Known as “nature’s Viagra,” maca root has been used traditionally to improve sexual desire and performance in men.*
Supports Hormonal Balance: Helps regulate hormone levels, contributing to improved testosterone production and overall vitality.*
Boosts Energy and Stamina: Acts as a natural adaptogen, enhancing energy levels and physical endurance, making it ideal for active lifestyles.*
Improves Fertility: Associated with increased sperm production, count, and motility, supporting male reproductive health.*
Reduces Stress and Anxiety: Its adaptogenic properties help combat stress, which can otherwise negatively affect testosterone levels and libido.*
Beetroot
Boosts Nitric Oxide Levels: Improves blood circulation and oxygen delivery, enhancing physical endurance and erectile function*
Supports Heart Health: Promotes cardiovascular health, which is crucial for overall male vitality and energy*
Increases Energy: Its natural nitrates improve stamina and performance, especially during physical activity*
Regulates Blood Pressure: Healthy blood pressure contributes to better sexual health and performance*
Cocoa
Rich in Antioxidants: Contains flavonoids that improve heart health and blood circulation, directly supporting erectile function*
Boosts Mood and Libido: Increases serotonin levels and improves mood, which positively affects libido and sexual performance*
Supports Energy: Enhances stamina and combats fatigue through improved blood flow and nutrient delivery*
Promotes Heart Health: A healthy cardiovascular system is crucial for overall male vigor and stamina*
Pink Himalayan Salt
Balances Electrolytes: Contains essential minerals that support hydration and muscle function, improving physical stamina*
Supports Adrenal Function: Helps regulate adrenal health, which influences energy levels and stress response*
Boosts Circulation: Improves blood flow and oxygenation, aiding erectile function and overall vitality*
Promotes Nutrient Absorption: Its trace minerals help the body absorb other essential nutrients for testosterone production and energy*
Together, these powerhouse ingredients work synergistically to support healthy testosterone levels, improve stamina, and promote overall male vitality—empowering you to feel energised, confident, and ready to take on life’s challenges*
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Nutritional Breakdown for 250g Superfood Mix
Per Serving (30g):
Calories: 34 kcal
Protein: 1.2 g
Fat: 0.2 g
Carbohydrates: 7.1 g
Fiber: 2.1 g
Sugar: 0.1 g
Sodium: 230 mg
Per 100g:
Calories: 113 kcal
Protein: 4 g
Fat: 0.7 g
Carbohydrates: 23.6 g
Fiber: 7 g
Sugar: 0.3 g
Sodium: 765 mg
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Ashwagandha: A study involving infertile men found that supplementing with 675 mg of ashwagandha extract daily for 90 days resulted in a 17.3% increase in testosterone levels compared to a 3.8% increase in the placebo group.
Horny Goat Weed (Epimedium): Traditionally used in Chinese medicine, Horny Goat Weed contains icariin, which has been shown to improve erectile function by enhancing nitric oxide synthesis, leading to increased blood flow.
Shilajit: A randomised, double-blind, placebo-controlled clinical study found that supplementing with 250 mg of purified Shilajit twice daily for 90 days led to a 20.45% increase in total testosterone and a 19.14% increase in free testosterone levels in healthy men aged 45–55.
Maca Root: While maca has not been shown to affect serum testosterone levels, it has been associated with increased libido and improved sexual well-being.
Fenugreek: Supplementation with fenugreek has been linked to significant increases in testosterone concentrations.
Tribulus Terrestris: Some studies have reported improvements in erectile function with Tribulus supplementation.
Beetroot: A systematic review published in the Journal of the International Society of Sports Nutrition concluded that beetroot juice supplementation, rich in inorganic nitrates, effectively increases blood nitric oxide concentrations. This enhancement promotes vasodilation and blood flow, benefiting muscle contraction and potentially improving performance in high-intensity exercise.
Cocoa: Research from the Flaviola Health Study demonstrated that regular intake of cocoa flavanols improves endothelial function in healthy individuals. Over a one-month period, participants consuming 450 mg of cocoa flavanols twice daily experienced significant improvements in flow-mediated vasodilation, indicating enhanced blood vessel function and cardiovascular health.
Ginger: A review in the International Journal of Reproductive BioMedicine found that ginger supplementation enhances testosterone production in males, particularly under oxidative stress conditions. The proposed mechanisms include increased luteinizing hormone production, elevated cholesterol levels in the testes, reduced oxidative stress, and improved antioxidant enzyme activity.
Spinach: Spinach is a rich source of magnesium, a mineral associated with increased testosterone levels. Magnesium may reduce the levels of sex hormone-binding globulin (SHBG), thereby increasing the availability of free testosterone in the bloodstream.
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Add 2 tsp of EVO-T powder to your favourite juice or smoothie for a nourishing boost. Mix well and enjoy!
Testosterone-Boosting Smoothie
Ingredients:
1 cup almond milk (rich in healthy fats and magnesium)
1 tablespoon pumpkin seeds (packed with zinc for testosterone support)
1 ripe banana (boosts energy and contains B vitamins for hormone health)
Add 2 tsp of EVO-T for next level T Boost!
Instructions:
Add all ingredients to a blender.
Blend until smooth and creamy.
Serve chilled and enjoy!
Optional: Add a dash of cinnamon for extra flavour and blood sugar regulation.
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Each 250g pouch offers between 20-30 servings depending on personal use.
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Natural
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UK Shipping: Your order will be dispatched via Royal Mail Signed For service, ensuring delivery within 2-3 working days after processing.
Pre-Orders: Once in stock pre-orders are shipped Royal Mail tracked and singed for next day delivery.
International Shipping: Once your order has been processed, it will be shipped via an international tracked service, with delivery times varying by destination.
PROUDLY MADE IN THE UK | NO WHITE LABLE | ONLY REAL PREMIUM INGREDIENTS£19.99
#testosterone #libido #musclegains #malesupplementsreviews
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Focus & Clarity
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Focus & Clarity -
sold out
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pre-order
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focus_elite SUPERFOOD MIX
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Lion’s Mane Mushroom
Maca Root Powder
Matcha Powder
Guarana
Blueberry
Chaga Mushroom
Creatine Monohydrate
Suitable For
Vegan, Vegetarian
Storage
Store in a cool dry place. Re-seal after use.
Advisory Information
Food supplements are not intended to replace a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended usage. Keep out of reach of children.
Although every care has been taken to keep product information up to date on our website, please always read the information provided on product label or packaging before use.
The actual results of consuming dietary supplements may differ from those implied. Individuals may respond differently, and the suggested results presume appropriate nutrition and training plan. -
Focus & Clarity
In a world where distractions are endless and mental fatigue hits hard, Focus is your ultimate cognitive ally. Powered by Lion’s Mane Mushroom, the king of brain-boosting superfoods, this formula is stacked with nature’s most potent mental enhancers—Maca Root, Matcha Green Tea, Blueberry Powder, Chaga Mushroom and Creatine Monohydrate.
Designed for high performers, gamers, students, and professionals, Focus sharpens and enhances memory, and fuels mental stamina without the crashes of synthetic stimulants. It’s not just a supplement—it’s the edge your brain’s been craving.
Fuel your mind. Master your focus. Own your edge.
Lion’s Mane Mushroom: Stimulates the production of nerve growth factor (NGF), enhancing memory, focus, and overall cognitive function*
Maca Root: Boosts mental energy, improves mood stability, and reduces brain fog for sustained mental clarity*
Matcha Green Tea: Provides a smooth, crash-free energy boost with L-theanine for calm, focused concentration*
Guarana: is a natural cognitive enhancer known for its powerful mental health benefits. Rich in caffeine and other bioactive compounds, it helps improve alertness, sharpen focus, and support faster mental processing — making it ideal for periods of intense concentration or mental fatigue*
Blueberry Powder: Rich in antioxidants that support memory, protect brain cells, and improve cognitive processing speed*
Chaga Mushroom: Reduces mental fatigue and oxidative stress, promoting long-lasting mental stamina and clarity*
Creatine Monohydrate: isn’t just for physical performance—it plays a vital role in mental health and cognitive function. By boosting ATP production, creatine enhances brain energy levels, improving focus, memory, and mental clarity, especially during periods of stress or fatigue. It has also shown potential in supporting mood regulation, reducing symptoms of depression, and enhancing cognitive resilience*
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Nutritional Values 250g:
Calories: 1,050 kcal
Protein: 36g
Carbohydrates: 175g
Dietary Fiber: 60g
Sugars: 25g (naturally occurring)
Total Fat: 9g
Saturated Fat: 1.5g
Sodium: 115mg
Nutritional Values (Per 30g High-Intensity Serving):
Calories: 126 kcal
Protein: 4.3g
Carbohydrates: 21g
Dietary Fiber: 7.2g
Sugars: 3.6g (naturally occurring)
Total Fat: 1.1g
Saturated Fat: 0.2g
Sodium: 14mg
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Lion’s Mane Mushroom: A pilot study involving healthy young adults found that supplementation with Lion's Mane (Hericium erinaceus) may improve cognitive performance and reduce subjective stress.
Lion’s Mane Mushroom Powder: Research from The University of Queensland discovered that compounds in Lion's Mane mushrooms promote nerve growth and enhance memory. The study found that these compounds significantly impact neural growth processes, suggesting potential benefits for neurogenesis and cognitive function.
Maca Root Powder: Research indicates that Maca (Lepidium meyenii) may have neuroprotective effects, potentially improving cognitive function by enhancing mitochondrial activity and modulating autophagy signaling in the brain.
Matcha Green Tea Powder: on cognitive functions in community-dwelling elderly individuals. This randomised, double-blind, placebo-controlled 12-week trial found that daily supplementation with Matcha, which is rich in active compounds like catechins, caffeine, and theanine, may have beneficial effects on cognitive function, promoting sustained focus and calm alertness.
Guarana: (Paullinia cupana) is renowned for its cognitive-enhancing properties, primarily due to its high caffeine content. Research indicates that Guarana supplementation can improve alertness, reduce mental fatigue, and enhance cognitive performance. Additionally, Guarana's antioxidant properties may support overall brain health by protecting against oxidative stress, which is linked to cognitive decline and mood disorders.
https://www.mdpi.com/2072-6643/15/2/434
Creatine Monohydrate: A systematic review of randomised controlled trials published in Frontiers in Nutrition assessed the effects of creatine supplementation on cognitive function in adults. The review found that creatine, specifically creatine monohydrate, may have a positive impact on cognitive performance, including improvements in memory and intelligence/reasoning.
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Add 2 tsp of Focus to an apple juice or juice of choice.
Or why not try our tasty smoothy recipe.
Ingredients:
1 Serving Focus Powder (8.33g)
1 cup unsweetened almond milk (or preferred milk alternative)
1 banana(rich in potassium to support nerve function and mental clarity)
½ cup blueberries(loaded with antioxidants to enhance memory and focus)
1 tbsp almond butter(healthy fats for sustained brain energy)
½ tsp cinnamon(helps regulate blood sugar, promoting steady mental energy)
Handful of ice cubes(optional, for a chilled smoothie)
Instructions:
Add the almond milk to the blender.
Toss in the banana, blueberries, and almond butter.
Add 1 serving of Mental Badger Powder
Sprinkle in the cinnamon.
Throw in a handful of ice cubes if you prefer it chilled.
Blend on high for 30–45 seconds until smooth and creamy.
Pour into your favourite glass, sip, and unlock your mental edge!
Why It Works:
Banana fuels your brain with quick energy and supports neurotransmitter function.
Blueberries enhance cognitive function with powerful antioxidants.
Combined with Focus this smoothie is a powerhouse for focus, memory, and mental stamina.
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Each 250g pouch offers between 20-30 servings depending on personal use.
-
Natural
-
UK Shipping: Your order will be dispatched via Royal Mail Signed For service, ensuring delivery within 2-3 working days after processing.
Pre-Orders: Once in stock pre-orders are shipped Royal Mail tracked and singed for next day delivery.
International Shipping: Once your order has been processed, it will be shipped via an international tracked service, with delivery times varying by destination.
Mental Strength & Clarity
PROUDLY MADE IN THE UK | NO WHITE LABLE | ONLY REAL PREMIUM INGREDIENTS£19.99
#gamerschoice #focus #clarity #mentaledge #prosupplements